Every athlete of every caliber has off days. (See, for example, Carmelo Anthony's 2017-2018 NBA season). This includes runners of both the recreational and competitive varieties: Some days, you can lace up your sneakers, leap outside, and feel Breakfast Club-fist-pump-level endorphins pouring into your brain. On others, you feel blobtastic within seconds and begin eyeing nearby storefronts for the most readily accessible source of bagels and schmear.

Hey, it happens. Just like any other skill, running—especially doing it well—takes work. Danny Mackey, a coach at Brooks Beast Track Club, says that the most important consideration for avoiding these lackluster miles is finding consistency in a training regimen. “Developing a habit of running a certain number of days every week will teach your brain and body to be more motivated to get out the door on the bad days,” he says.

There are specific physiological explanations for why some runs just suck, too. Next time you feel yourself coming out flat and in need of some timely running tips, here are six questions to ask that may help you avoid such a fate in the future.

What’s on your mind?

Boatloads of research have documented the feel-good benefits of running and other forms of aerobic exercise, but that doesn’t mean you’ll be able to shove off nagging thoughts every single time you set foot on a treadmill. “The mental game is a huge part of running,” says Heather Milton, MS, a clinical exercise physiologist at NYU Langone’s Sports Performance Center. “Just like overtraining can directly impact the body’s ability to recover, an overtaxed mind can inhibit your performance, too.”

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How are you sleeping?

Think of sleep's relationship to your body like that of a stormfront that barrels through town and affects everything that goes on in it—sometimes subtly and sometimes not. Everything is soaked. (This is the worst). Transportation is sluggish. Your snarky friend is snarkier than usual. You’re tired, and your joints hurt. You can’t seem to consume enough coffee to sustain any sort of decent human function.

The difference between a thunderstorm and your sleep, though, is that you can exert a lot more control over the latter. Ask yourself: Were you up late, or did you sleep restlessly for some reason? Was it stress, or an extra beer, or noise outside? “Sleep is our body's natural reset button,” says Milton. “If we don't have enough sleep to balance our hormones, process the day's stressors, and give the muscles, tendons, ligaments, bones, and vascular system time to repair themselves, the next day's run will suffer. Your body is not ready.”

Still keen on hitting the pavement after a rough night? “Coffee is a big business for a reason, and it could be the kick you need to get you to exercise,” suggests Mackey. Also, in this context, running may function as more than just a fitness goal. “Exercise helps you sleep better, so just getting out there, even if it is not pretty, will help you manage the consequences from that night.”

What’s your training volume like?

When runners train for too many days in a row, the body may not be able to make the adaptations needed to withstand the next one. Running stimulates an increase in blood flow, a flood of enzymes to break down nutrients, and a boost in mitochondria functioning that processes oxygen for energy. The stress placed on muscles, tendons, ligaments, and bones forces these structures to repair themselves to be stronger—but only when given enough time to recuperate. “Without recovery time, a run may feel like your legs are two bricks,” says Milton.

How are you fueling?

Spoiler: Downing a burger, fries, and a shake has never been a key component of athletic performance. “If you had a fatty processed meal the night before, there is a chance your body is still trying to process it,” says Milton. “More blood is shunted to the stomach and intestines for this task, instead of to the muscles that need it to run.”

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Dehydration is a prime suspect for muscle fatigue, too. Don’t just monitor your water intake—think about your urine output, too. Rule of thumb: If it’s not on the almost-clear side, you probably need to drink more of it. (Water, not urine.)

Are you warming up?

“A warm-up wakes up the neuromuscular connections needed to get muscles working,” says Milton. “Plus, working the joints through the range of motion will help the body move better throughout the effort.” The goal of a warm-up is to transition gradually from a rested state to a running state so your body is prepared for the rigors to come.

You might not need an extensive one if you’re just planning a few breezy miles at a leisurely pace. Hoping to tackle some sprint work or really pick up the pace, though? Do yourself a favor and make time for a pre-workout routine. The 10 minutes you save by skipping it aren't worth the 40 minutes of misery that will enuse.

Are you overthinking this?

If you’re taking all of the above into account and still finding that less-than-stellar runs happen regularly? “Just start,” says Mackey. “It’s okay if every run isn’t a home run. But if you say, I’m going to just do 15 minutes and call it a day, nine times out of 10, when you get out there, you’ll want to keep going. The hardest part is that first step out the door.”

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